20 superfoods to add to your diet

Anecdotes aren't proof and food is not medicine, yet science now points to a list of ordinary foods with extraordinary powers to ward off disease and to slow aging.

It's no surprise that these eats and drinks - labeled "superfoods" - are healthful. What unfolding science makes even clearer is that they provide health benefits beyond basic vitamins. They contain substances that combat, or even prevent, chronic and acute conditions ranging from high cholesterol to cancer. New research even suggests that certain foods can put you in a better mood.

"Foods with superfood status give you more bang for your buck, and the more you eat, the closer you get to what is really important - a super diet," said Maya Nahra, dietitian for Sunflower Farmers Market, a Western-states chain of produce-heavy supermarkets.

Gradually add them to your diet.

"It's about changing the emphasis on what to cut out to what to add to your diet," she says.

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1. Nuts and seeds.

Loaded with calcium, antioxidants, anti-inflammatories and omega-3 fatty acids, a nutty diet helps reduce the risk of heart disease, the nation's leading killer. Nuts and seeds also just might boost your brainpower and balance your moods.

Serving tip: Toast walnuts and toss into salads, cereals and frozen yogurt. To toast, preheat oven to 350 degrees. Arrange walnuts on a cookie sheet in a single layer. Bake 8 to 10 minutes, checking frequently.

Celebrity authors like Nicholas Perricone have elevated berries from snack to superfood through books and appearances on "The Oprah Winfrey Show" touting the fruits' ability to fight disease and aging. Berries are a rich source of phytonutrients and antioxidants, both of which protect cells from damage and mop up free-radical molecules that lead to cancer and premature aging. Berries, from ordinary blue to exotic gogi, are loaded with vitamin C, are a good source of fiber and are low in calories.

Serving tip: Sprinkle berries in salads and cereals or bake in muffins.

Eating fish rich in omega-3 fatty acids, such as salmon, sardines, herring, mackerel, trout and swordfish, two or three times a week safeguards the heart and reduces the risk of sudden, fatal heart attacks. Other studies link omega-3 fatty acids to treating depression and arthritis.

Serving tip: Top toasted bread with canned sardines and grated Swiss cheese and heat in a 350-degree oven until cheese is melted, about 3 to 5 minutes.

Seaweed is packed with powerful anti-cancer and anti-viral compounds. Studies show seaweed helps ward off cancer, lowers blood pressure and cholesterol, helps thin the blood, kills bacteria and cures ulcers. And, unlike other sea life, seaweed does not absorb many toxins and pollutants that contaminate so much of our fish. Seaweed also has the largest concentration of minerals of any food, which helps boost energy and strengthen the immune system.

Studies indicate that tomatoes help decrease the risk of prostate, breast, lung and stomach cancers. Credit lycopene, a powerful antioxidant that is responsible for its red color and disease-fighting prowess. And the yellow jelly surrounding the seeds has yet another benefit: It stops blood cells from clumping, which can lead to strokes.

Virtually all types of beans are nutrient powerhouses, high in antioxidants that incapacitate cell-damaging free radicals implicated in causing cancer and Alzheimer's. Beans also help prevent obesity, a leading cause of heart disease and diabetes.

Serving tip: For a quick bean dip, rinse and drain two cans of white beans. Combine beans with extra-virgin olive oil, crushed garlic and lemon juice in a food processor. Blend until smooth.

Along with other cruciferous vegetables such as cauliflower and cabbage, antioxidant-loaded broccoli helps fight cancer, especially breast, by reducing levels of excess estrogen. It also boosts the immune system.

Studies indicate consuming 25 grams of soy daily may reduce your risk of osteoporosis, menopausal symptoms, Alzheimer's disease, certain cancers and kidney disease. The government gives makers of soy products permission to claim that eating the protein as part of a low-fat, low-cholesterol diet may reduce the risk of heart disease by lowering cholesterol.

Serving tip: Combine 3 ounces, or 25 grams, of sauteed or baked tofu with roasted or sauteed veggies and salsa in a wrap.

Most teas are healthful, but green tops the list for antioxidants that inhibit the growth of cancer and its ability to lower cholesterol. In a recent study, those who drank green-tea extract every day for three months lost more body fat than those who drank regular oolong tea. Except for the different teas, their overall diets were similar. Researchers suspect that the phytochemicals in green tea may trigger weight loss by stimulating the body to burn calories and mildly decrease body fat.

Serving tip: Cook rice in green tea instead of water for added flavor and nutrition.

New research suggests that this movie snack, sans butter, is as healthful as fruits and vegetables. Scientists recently measured the antioxidant content of popcorn and discovered that, compared with an equal quantity of produce, it contains similar amounts of antioxidants. Research also finds that this whole grain is rich in polyphenols, the heart-healthy substance found in red wine, tea and chocolate.

One of the highest-ranked vegetables on the nutrition scale, sweet potatoes are high in fiber, vitamins A, C and B6, potassium, manganese and cancer-fighting antioxidants. Their anti-inflammatory properties help improve asthma, allergies and arthritis.

Serving tip: Sweet potatoes can be used in just about every recipe that calls for regular potatoes. For mashed potatoes, add warm low-fat milk, a light sprinkling of nutmeg and 2 teaspoons vanilla.

The Mediterranean diet has long been linked to heart health and longevity, thanks to its dependence on olive oil. This monounsaturated fat lowers bad cholesterol, increases good cholesterol and fights cancer.

Serving tip: Drizzle extra-virgin olive oil on top of pasta, or use it as a salad dressing or as a substitute for butter on bread.

These peppers are full of compounds called capsaicinoids, the source of their spicy heat as well as anti-inflammatory, analgesic, anti-cancer and heart-healthy qualities. Studies show them to be an effective treatment for inflammation such as arthritis and to clear a stuffy nose.

For many, dark chocolate as a superfood is a sweet dream come true. It helps reduce blood pressure, improves bad cholesterol and helps muscle fatigue. More important, dark (sorry, not milk or white) chocolate is good for the heart.

Serving tip: Melt 8 ounces dark chocolate in a double boiler or microwave. When hot, dip 12 strawberries in the chocolate. Allow to cool, and serve.

The Aztecs called avocados the fruit of the gods. Today, this creamy fruit has superfood status because of its oleic acid, a monounsaturated or "good" fat that lowers cholesterol and helps prevent cancer. A nutrient-dense food, avocados are high in fiber and, ounce for ounce, top the charts among all fruits for folate, vitamin E, magnesium and potassium, a mineral that helps regulate blood pressure and guards against heart disease and strokes.

Serving tip: Drink your avocados in a smoothie by combining the fruit of one large avocado, 2 teaspoons condensed milk and 1 cup ice in a blender, and blending until creamy.

Consuming citrus zest reduces the risk of squamous-cell skin cancer by 30 percent, according to a University of Arizona study. Other studies suggest that citrus zest can shrink existing tumors. Turns out the oils in the peels of oranges, lemons and grapefruit contain powerful compounds that stimulate the body's production of a detoxifying enzyme.

Serving tip: Add zest to soups, salads and salsa, and sprinkle it on chicken, fish and pasta.

Like other fermented foods, yogurt is what researchers label a functional food, or one that actively promotes optimal health. Yogurt contains healthful probiotics, bacteria with the power to protect you in myriad ways, from preventing breast cancer to reducing stomach ulcers and vaginal infections.

Serving tip: Use yogurt in equal measures as a substitute for mayonnaise and sour cream in dip and salad-dressing recipes.

This potent whole grain goes toe to toe against heart disease by reducing bad cholesterol. Research shows that one bowl of oatmeal per day can reduce cholesterol by up to 23 percent. Oats also are considered an excellent grain for diabetics because they have less impact on blood-sugar levels than some other grains. Added bonus: They're inexpensive.